F3 Knoxville

Tag: Survivor

Rise and Grind

THE SCENE: 50ish and dry…
F3 WELCOME & DISCLAIMER

Good morning! You gentlemen are here for F3. That stands for fitness, fellowship, & Faith. This is a free workout. You are here on your own volition. I do not know your injuries. Modify if necessary. Modification does not always mean backing down if something is too easy, I encourage you to add on. Covid guidelines make sure you maintaining 6 feet of space and we will not be sharing equipment. Let’s get started!


WARM-O-RAMA:

Side straddle hop in cadence  20

Cherry Pickers

10 tempo merkins

Arm rotations thumbs up in cadence

Reverse thumbs down in cadence

10 Windmills in cadence

Side straddle hop in cadence

THA-THANG:
Mosey to Hard Knox parking lot

  • Grab 2 rocks you can hold for man-makers
  • Line up on curb for Shaun T’s – step up, knee to opposite elbow,

Step down, backward lunge and reach to curb.

  • Burpee leap frogs from one curb to the other
  • Flutter kicks in cadence x 25
  • Mosey across the street to JuConte
  • Sprint to the hill
    5 burpees at each tree 🌳 on the way up
    5 squats at each tree 🌳 on the way down
    Burnie back to the start
    20 American Hammers
  • Mosey back to Hard  Knox
  • Cardio Island: Karaokes, High Knees, high heels, skip, side to side low, walking lunges
  • Butt Dial FaceTime Mom
  • Flutter kicks in cadence
  • Mucho Chesto: Diamond, Regular, Wide, and Staggered  10x each
  • Freddy Mercury in cadence
  • Mosey back to the flag

MARY:

Walking Lunges

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:

I finished reading the Bible for the first time in my life back in February. This is probably not a feat for you guys… It took me a little more than 2 years to finish a 1 year plan.  But I did it! I’ve always been around the Bible and I’ve read bits and pieces, here and there. I made a lot of attempts to read it cover to cover, and I would fizzle somewhere after the creation… If you struggle like I did, I highly recommend a Bible reading plan. Honestly, I’m excited to read it again.

Recently Guardrail did the same Q he had done previously (admittedly I was at Rush), but I caught the message and how he tied it to the importance of repetition.

Then we were challenged not to pray the same prayers or at least not just walk through the motions. This is important also. We need to expand our reach and God’s love is infinite.

I pray everyday. Some prayers are repetition. These are the prayers I’m good at. So the reps I’ve put in, make it come natural.

I  joined Spotter’s monthly challenge to pray 10 minutes a day. This is taking me out of my comfort zone some days, but it’s allowing me to expand and grow as well.

Repetition, variety, and switching things up will all strengthen us. Mentally, physically, and spiritually.

Thank you gentlemen for challenging me! I have nothing but respect for you guys.

MOLESKIN:
Sign up for a Q! We will help you. Design a workout, steal shamelessly from a back-blast… It doesn’t matter. We’re here to workout together, speak our hearts and minds, and thank God for allowing us to do so, before most people are rolling out of bed.

ANNOUNCEMENTS:

Impact

THE SCENE: 37 degrees and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 baby arm circles in cadence

10 reverse baby arm circles in cadence

10 cherry pickers in cadence

50 SSH in cadence

warm up mosey around the lot
THA-THANG:
Assfaults AO Assault- 6 stations- 1 minute work then 20 seconds to bear crawl to next station 4 rounds

  • Man makers
  • Burpee mountain climbers
  • Flutter kicks
  • Burpee with 2 merkins
  • Burpee
  • hello dolly

MARY:
50 SSH in cadence

25 4 ct American hammers in cadence
COUNT-OFF & NAME-O-RAMA
21 no FNGs: Frenchie, Uncle Rico, Mailbox, Wax Job, Frosty, Butters, Repeat, Spotter, Hound Dog, Assfault, Pool Boy, Dart Gun, Wanderer, Commision, Kickflip, Guardrail, Survivor, Archie, Erector, Booster, Butterknife
CIRCLE OF TRUST/BOM:
Referenced the Q source regarding the meaning of IMPACT

Running is Easy

THE SCENE: Perfect crisp morning. Dark and upper-30s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Moroccan Night Club IC x 10

Over Head Clap IC x 10

Harry Rockets IC x 10

SSH IC x 20
THA-THANG:

Mosey to Sophomore hill in two lines, back pax sprinting forward.

Four corners (3 laps):

10 knee-ups (jumps) then Bernie up

5 each side offset merkins then side shuffle

10 squat jacks then mosey

10 diamond merkins then side shuffle

Hello Dolly and Heels to Heaven until the six was back.

Mosey to the coupon pile:

Inch worm and then Rifle Carry your coupons to Stadium hill.

Focus on form: Tempo merkins and Tempo squats 

Form punishment: Bear crawl stadium hill with a burpee at the top.

As we wait for the spilled merlot to settle: curls and overhead press with tricep extension with you coupon (20 each).

Mosey back to the guardrail and polish off 30 Derkins and Dips.

Thanks to Wheelchair; Suicides down every other parking spot.

MARY:
20 Imperial Walkers IC

BBS to time (about three)
COUNT-OFF & NAME-O-RAMA
13 HIMs, no FNGs
CIRCLE OF TRUST/BOM:

Have you guys ever fasted?  The act of withholding food (and sometimes water) for an intentional predetermined period of time?

I recently had someone provide some great insight about his experiences with fasting and I’ll be honest….I had never done it before.

The Purpose of Fasting

1. Natural reaction to grief over the loss of a loved one (David)

2. More often, fasting was done to purposely “afflict the soul (Leviticus 23:26-32)” or chasten the soul (Ps 69:10)”

3. The purpose of such affliction was to “humble” the soul (Ps 35:13), and not for any affect it might have on the body (i.e., dieting should not be the primary driver for a fast to the Lord).

4. Evidently, they felt that by so humbling themselves they would more likely incur God’s favor–Ezra 8:21-23 (Is 57:15; 66:1-2)

a. It seemed to work!  Think of Jonah, Ahab (1 Kings), Nehemiah

5. Because of the seeking of God’s favor, fasting would almost always be accompanied with prayer

The last one is where I decided to focus recently.  I took a day and decided to spend some time in prayer and focus about a couple of topics that have been hanging over me or pulling at my heart.

I want to encourage you guys to look at your heart or think about a topic that may be something you could benefit from spending some time in prayer or internal focus by fasting.

MOLESKIN:

Prayers lifted for those who have family members and friends who have passed or are sick along with words for everyone to reflect on “Susie” who is truly struggling to make ends meat and how we should be humbled and look for opportunities to help others.
ANNOUNCEMENTS:
F3 Arsenal launch tomorrow at 7:00.

Lean on HIM but also me when you need help!

THE SCENE: 55 & rain…pretty perfect for the gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Mosey for cover at the Clayton Center
  • Cherry Pickers (IC) 4 CT X 10
  • Windmills (IC) X 10
  • Baby Arm Circles Forward X 10 (IC) w/ Michael Phelps
  • Baby Arm Circles Backward X 10 (IC) w/ Michael Phelps
  • Overhead Claps (IC) X 10
  • Tempo Squats (IC) X 10
  • Tempo Merkins (IC) X 10
  • Tennessee Rocking Horse X 10
  • Mosey to the Library

THA-THANG:

Library

  • 20 Merkins, 20 Big Boys, 20 squats X 3 rounds
  • 10 Diamond Merkins, 10 lunges per leg, 10 4-ct Flutter Kicks X 3 rounds
  • 20 Wide Merkins, 20 reverse lunges, 20 American Hammers X 3 rounds w/ running the courtyard in between
  • Any Upper Body, Core & Lower Body Exercise OYO X running the courtyard in between (3-5 laps on average)

MARY:Part of Q

COUNT-OFF & NAME-O-RAMA

10 men trying to get better

CIRCLE OF TRUST/BOM:

Asking for help doesn’t mean you’re weak, but it means you are strong and wise. Being proud is a sin and that is why many people fail to ask for help even when they desperately need it. Continually ask the Lord for help and strength daily realizing it’s impossible to live the Christian life without Him.

We also need to lean on each other, ask for help, prayers, etc.  We are not and should not feel alone but occasionally we do.  Let’s all realize that we can and should lean on each other when needed.

James 1:5 If you need wisdom, ask our generous God, and he will give it to you. He will not rebuke you for asking.

Psalm 121:2 My help comes from the Lord, who made heaven and earth.

Proverbs 11:14 Where no counsel is, the people fall: but in the multitude of counsellers there is safety.

Proverbs 15:22 Without advice plans go wrong, but with many advisers they succeed.

Proverbs 20:18 Plans succeed through good counsel; don’t go to war without wise advice.

Proverbs 12:15 The way of a fool is right in his own eyes, but a wise man listens to advice.

Psalm 10:4 In his pride the wicked man does not seek him; in all his thoughts there is no room for God.

Proverbs 11:2 When pride comes, then comes disgrace, but with the humble is wisdom.

ANNOUNCEMENTS:

  • Sign Up To Q/VQ
  • Street Hope Project – copy paper, napkins & 55-gallon trash bags
  • New AO in Blount County – The Arsenel – starts this Saturday at Sandy Springs Park

Escalator vs Stairs

THE SCENE: Warmish (relatively) and clear
F3 WELCOME & DISCLAIMER   Check!
WARM-O-RAMA:
Abe Vigoda x 7, Cherry Picker x 8, SSH x 20, Tempo Merkin x 10
THA-THANG:
Mosey back to the new parking lot in front of Sophomore Hill.

Escalator workout with the following exercises:

  • 10xBurpees
  • 20xBBS
  • 30xHand Release Merkins
  • 40xSquats

Start with just the 10 then run one lap, then do 10 and 20 and run a lap, continue until you’ve completed all 4 exercsies and 4 laps. For the laps the PAX had the option to pick their own distance with the shortest of the three options being .1 mile and the longest ~.25 mile. The goal was for each man to pick the lap distance that would keep them even with the rest of the PAX. Erector was so far ahead even using the longest lap that nobody had a chance. Should’ve added a 1 mile lap option.

Mosey over to the coupon pile and grab your coupon. Surprise JAILBREAK! halfway there.

More escalators, but this time with stairs! Perform the following in the same fashion as above.

  • 10xPicture Hangers
  • 20xTricep Extensions
  • 30xCurls
  • 40xRows

Run up to the pull-up bars for max pull-ups in between sets.

Recover back to the shovel flag.

MARY:
Flutterkicks x 50
COUNT-OFF & NAME-O-RAMA
12 men riding the escalators at JUCO
CIRCLE OF TRUST/BOM:
March JUCO monthly challenge:

The challenge for March is to set aside a block of 10 minutes every day for prayer/meditation. If you would like to join the challenge, like the post in the JUCO slack page and I’ll add you to the JUCO monthly challenge channel.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Launch of the new AO “The Arsenal” is next Saturday at 7am in Maryville